Cable Glute Kickback

GlutesCable Machine

A standing unilateral cable exercise targeting the glutes. Isolates each side independently to fix strength imbalances, maintaining constant cable tension throughout the entire rep.

How to do it

1Attach an ankle cuff to a low pulley and face the machine.

2Hold the frame for support and lean your flat torso slightly forward.

3Shift your weight to your standing leg, keeping your working knee soft.

4Exhale and kick your working leg straight back by driving with your glute.

5Hold at peak contraction for one second without arching your lower back.

6Inhale and control your leg back to the starting position.

Common mistakes

Arching your lower back to get the leg higher, shifting work from your glutes to your spine.

Swinging your leg with momentum instead of forcing a deliberate glute contraction.

Rotating your hips to the side, breaking proper alignment and dumping glute tension.

Breathing

Exhale as you drive your leg back into peak glute contraction. Inhale as you return your leg forward.

Make it harder or easier

To make it easier, lower the weight and hold the frame securely with both hands.

To make it harder, pause for a full second at peak extension on every rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.